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Discover how to upgrade your body and your mind using the proven Bulletproof® blueprint to enter your state of high performance every single day. And it’s easier than it sounds. Simple tricks like upgrading your cup of coffee, sleeping smarter, all the way to consciously controlling your brainwaves, are possible with the right information. You can think faster, have limitless focus, laugh at food cravings, and…

Step 4: Learn To Use Your Body

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Humans are designed to move.

Your butt isn’t meant for sitting, and your joints aren’t meant to be tight. After years of sitting at a desk, it’s easy to lose the ability to perform basic, functional movements like squats. Even worse, many people believe chronic pain throughout their body is normal. It’s not.

I spent the first half of my life with constant joint pain. I was even diagnosed with arthritis in my knees at age 14, and I honestly didn’t know that other people didn’t experience pain when they moved around until I was in my early 20’s. I’m not alone, but unlike most people, I hacked my joint pain so that it’s usually not there anymore, and if it is, it’s a sign of something else going on with my system.

85 percent of people in the U.S. experience back pain at some point in their lives and the United States spends over $600 billion dollars on treating chronic pain every year.

Chronic pain is a serious problem. Sixty percent of Americans rate their pain as moderate, and twenty percent rate their pain as severe.

50 percent of responders said they felt like they had no control over their pain.

Six out of ten patients (60%) said they experience enormous pain one or more times daily, severely impacting their quality of life and overall well-being.

Almost two-thirds (59%) reported an impact on their overall enjoyment of life.

More than three quarters of patients (77%) reported feeling depressed.

70% said they have trouble concentrating.

74% said their energy level is impacted by their pain.

86% reported an inability to sleep well.

It’s really hard to reach a Bulletproof state when chronic aches and pains are sucking energy from your personal and professional life.

The 2001-2002 National Productivity Audit estimated the total loss of productivity in the United States due to headache, arthritis, back pain, and other musculoskeletal conditions. The results were expressed in hours per worker per week and calculated in US dollars.

Over half (52.7%) of the workforce surveyed reported having headache, back pain, arthritis, or other musculoskeletal pain in the past two weeks, and 12.7% of all workforce lost productive time in a two-week period due to pain.

Headache (5.4%) was the most common pain condition prompting lost productive time: followed by back pain (3.2%), arthritis pain (2%) and other musculoskeletal pain (2%).

Overall, workers lost an average of 4.6 hours per week of productive time due to a pain condition.

Other musculoskeletal pain (5.5 hours/week) and arthritis or back pain (5.2 hours/week) produced the largest amounts of lost productive time.

Headache produced, on average, 3.5 hours of lost productive time per week.

Lost productive time from common painful conditions was estimated to be $61.2 billion per year, while 76.6% of lost productive time was explained by reduced work performance, not absenteeism.

Granted, not all chronic pain is related to orthopedic issues, but a lot of it is.

After changing my diet, most of my pain went away. The inflammation had been partially caused by grains, mycotoxins, pasteurized dairy, and bad oils However, I still wasn’t as flexible as I am now. At 39, without warming up, and without a regular yoga or stretching practice, I can put my foot behind my head. This is mainly due to the low-inflammation Bulletproof diet and a few specific supplements, but much of it came from learning how to use my body in the first place. I couldn’t even touch my toes when I was 22 without bending my knees.

Once you free your muscles and joints to function as they’re intended, you’ll look healthier and perform better. You’ll be able to pick up your kids without cringing in pain. You’ll be able to stand tall throughout the day without resorting to a hunched position by noon. Many people underestimate the importance of posture, but it is essential to looking and performing your best.

Being able to move correctly is also the foundation for other athletic pursuits. There is no sport on earth where functional movement is not needed. If you want to lift weights, sprint, hike, run, swim, bike, or do anything that places a demand on your body – you need to be able to move.

Before you learn to move – you need to relax. If you didn’t read the last article – read it now. Most people walk around with unconscious tension in their muscles that makes it hard to move properly. You need to relax before you can let your body flow through it’s natural range of motion.

Men’s Heath recently ran an article about how one of the causes of back pain is psychological. You can cure some pain by hacking your brain with neurofeedback, and you can even even remove pain with your logical mind. Dr. John Sarno is a fascinating physician who spent more than 30 years teaching patients to end chronic pain by managing the interaction between their rational, ethical, moral conscious mind and the repressed feelings of emotional pain, hurt, sadness, and anger characteristic of the unconscious mind. I know people – very successful people with names you may have heard – who had long standing pain disappear simply from reading Sarno’s book. It works better on smart, rational people.

Here are some techniques designed to help you move the way every human should: smoothly, confidently, and without pain. You have it in you to be a mobile, agile, pain free biohacker.

Functional Movement Systems

In 1995, Gray Cook and Lee Burton started working together to gather statistical data to help prevent injuries. Their research on human movement patterns evolved into what is now a global system for assessing proper movement. Functional movement systems is the result of years of research on how the body should be able to move.

It’s hard to know where to start any project unless you establish a baseline. While some problems are obvious (if you can barely bend forward or reach over your head), other limitations are less obvious. Functional Movement Systems has created a standardized program that measures your mobility and provides techniques to address your limitations.

They have practitioners around the globe, and a wonderful website filled with exercises, tutorials, articles, and other resources to help you address your aches and pains. After you identify your areas of limitation with a functional movement screen, you can take precise measures to correct your movement problems.

You don’t need to perform a functional movement screen, but it’s a good place to start. Four Hour Body fans will recognize this as something that Tim Ferriss also recommends.

MobilityWod

Let’s say you’ve identified your weak areas – now what? That’s where MobilityWod comes in. Founded by Kelly Starrett of San Francisco CrossFit, MobilityWod is a video blog and real world course that teaches you how to address your aches and pains with a few simple tools and stretches.

“In short, mobilization is a tool to globally address movement and performance problems.”

It was originally designed as a system to help athletes improve orthopedic limitations, but it’s great resource for anyone hoping to become more limber. The exercises take 10-15 minutes each, some even less than that.

If you struggle with small aches and pains that never seem to go away, MobilityWod is the place to start.

Just Biohack It (shameless plug for my first biohacking conference)

If FMS and MobilityWod sound attractive, you can save an awful lot of time by directly hacking the way your body moves. It takes about 10,000 repetitions of a movement for the brain to re-pattern itself. You can use electrical currents to stimulate the muscles and brain 500 times a second, letting you re-pattern a movement pattern in a few minutes. Years of progress are possible in 1-2 days. Many of the top-performing pro athletes use these secret techniques and spend upwards of $50,000 to get trained with specialized high current equipment. This is something I have done and am actively doing now.

On September 20-21 of 2012, I’m putting on The Bulletproof Biohacking Conference where 50 Bulletproof people will spend 2 days in the Bay Area with a world-champion power lifter and pro sports trainer who invented this equipment, actively rewiring their mind/body connections over the course of two very full days. We’re flying in more than $100,000 worth of biohacking equipment to make it happen.

The conference pages aren’t up yet, but if you can’t wait, use our contact form on the site to let me know you want a spot. Depending on how low we can get the venue cost, it will likely cost about $2,000 per person. More details later after some details get sorted out, but if you want to be first in line for it, let me know. This is not a promise of a spot and I’m not collecting money or anything – just letting you be first in line when we do formally open registration.

Yoga

Yoga is a great way to combine stress reduction and improve your movement patterns. Asana is the stretching and movement part of yoga that can help you learn to use muscles you didn’t know you had. Start with a local instructor with lots of experience and learn the poses properly. I find that faster paced classes like ashtanga lead people, especially beginners, to have poor alignment that can lead to injury. I recommend Iyengar (alignment) types of yoga, including Anusara, and do not recommend Bikram (hot) yoga. Many people over-stretch in yoga and forget or are not able to engage muscles at all times, even in the “softer” poses like forward fold. Yoga done without engaged muscles can hurt your movement patterns.

There is plenty of evidence as to the benefits of yoga when it comes to orthopedic issues. A recent study found Asana Yoga poses to be just as effective as conventional treatments for back pain. Even if you aren’t into the spiritual aspect of Yoga (you definitely shouldn’t be into the vegetarian part), the asana poses are extremely helpful in regaining natural motion, and the pranayama breathing exercises are amazing.

Whole Body Vibration

Standing on a vibrating plate can do amazing things for chronic pain because it causes muscles through your skeletal system to fire and it causes lymph (fluid between tissues) to circulate. I’ve had amazing and consistent results from using WBV, but the problem is that the very nicest WBV machines are upwards of $15,000, and the cheaper ones tend to break easily because of heavy vibrations and bad welds.

Mercola sells a WBV for nearly $5,000 which seems quite expensive still. I’m in the late stages of working with a 100% US based manufacturer to create a heavy plate steel WBV unit that is solid enough to hold together and keep going for years. The target price when it launches will be about $1500. Whether you choose that one or another, just make sure you get one that only does vertical vibrations; the kind that vibrate from one side to the other (oscillate) really tend to cause back and hip pain.

Eat A Bulletproof Diet

Muscle and joint pain is often the result of inflammation and toxins. The Bulletproof Diet is lower in toxins than even the standard paleo diet. Here are several reasons eating a bulletproof diet will improve your flexibility:

Mobility Supplement #1: Hydrolyzed Collagen Peptides

This is a special tool I’ve been using for years to hack my flexibility. It’s helped me get to the level of flexibility I have now.

Collagen is the main building block of connective tissue. When the collagen in your body begins to dry out and age, you lose flexibility. Hydrolyzation is the process of breaking protein molecules into smaller ones. This makes them more bioavailable and better absorbed into your joints and connective tissue. Studies have shown this to be far more effective than other supplements such as glucosamine chondroitin and MSM. I take 1-2 tablespoons a day before bed with extra small peptides that make it more effective.

Being able to move well is not something reserved for athletes. Everyone should learn to move their bodies through a natural range of motion. It will help you to be more confident, avoid injuries and pain, and pursue other activities that you wouldn’t have been able to otherwise. You need to learn to move and healthy joints help.

Mobility Supplement #2: Serrapeptase

Serrapeptase is an enzyme supplement created by the silkworm. It’s a protein-dissolving pill you can take on an empty stomach. It fights strokes and thins the blood, but most people don’t know it dissolves scar tissue throughout the body, including muscle adhesions. I’ve been taking 3 normal sized caps from a variety of manufacturers for a decade with great results.

How do you stay flexible and mobile? In what ways do you think it’s important to be able to move properly? I’d love to hear your thoughts in the comments.

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Post date: June 26, 2012

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Jacob Haskins

Dave,

I would love to be able to dissolve scars and reduce muscle adhesions. Can you point me to more information about serrapeptase research?

Thanks!

Katmajid

This guy has some interesting articles:http://www.totalityofbeing.com/healtharticles.html
Of course, he also sells enzymes, so the slant is pro-supplementation. I used his Zymessence for @ 4 months; did not feel any different, but saw short little “hairs” in my urine while I was on it, so I hoped that was evidence of “lysing” fibrous tissue away.

Sean

I’m very familiar with Dr Wong… In my experience “”lysing” fibrous tissue” by taking enzymes is bullshit. There are causes of fibrous tissue, and if those aren’t addressed, mega-grams of enzymes do nothing.

Dave Asprey

I don’t know if it’s lysing or not, but serrapeptase (or Wong’s vitalzyme) does reduce visible scars and makes you more flexible. You just need a LOT of it.

Juliebgood001

Dave, can you give me a ballpark figure for “a LOT” of serrapeptase? Maybe how many IUs you were taking, or about how many capsules of a certain strength?

I have fibrocystic breast disease and dozens of painful muscle adhesions in my back, and I am desperately willing to take as much as needed for as long as necessary to start dissolving all the fibrous tissue. Any potential risk is better than the status quo, so I am going to do this regardless, but any sort of advice so that I’m not flying totally blind would be much appreciated.

I started with 360,000 IUs last night, but I have a feeling I should be using way more

I took as much as 100 caps of vitalzyme per day for a 2 week period. Extremely expensive and experimental. Now take 3-6 caps of Drs Best extra strength serrapeptase (90k strength) per day
Sent from an iphone. That means it’s spelled wrong…and I’m probably lost. You understand… -Dave

Juliebgood001

Oh wow, that’s great to hear. Vitalzyme’s a bit beyond my budget right now, but I can definitely load up on Doctor’s Best. I’ll do that a while and then move on to Vitalzyme for maintenance. *HUGS* Thank you!

Juliebgood001

Thanks! I have downloaded this to my mp3 player and will listen tomorrow. Thank you *G*

Gladina Vuletic

Perhaps you can try megadosing with iodine both in supplement and in natural form (seafood/seaweed). Apply topically and internally. Iodine is honestly the best source to help break up fibrocysts. I have reduced a cup in size due to loss of painful tissue. It really does detoxify. Don’t be afraid of ‘too much iodine’…I’m not really sure how that is even a concern….but alas…this is my opinion. Consider it and research it further to your liking.

Good luck.

Sean

Be perceptive to excess arsenic symptoms such as daily tinnitus, after months of taking a kelp supplement each day. ….. Ask me how I know, and why I don’t use kelp for iodine

Gladina Vuletic

Fair enough warning. I don’t use supplements, and was recommending a ‘supplement’ more for short term, while natural seaweed sources would be used for longer terms.

I noticed when I tried an iodine ‘supplement’ I didn’t really feel all that good, but with seaweed in soups etc. it’s a different story.

Sean

Ah! You must not supplement iodine/Lugol’s without also taking selenium and tyrosine. I’ve learned the hard way… Podcasts here have discussed these complementary supplements.

BTW, I suspect transdermal iodine is dangerous. I always add a drop of Lugol’s into a tyrosine capsule and take that with selenium.

Juliebgood001

I switched from Kelp+Selenium to Lugol’s+Selenium+Tyrosine, and omg, I am having MASSIVE hair loss the last week or two. Supposedly it’s the selenium, as per this: http://curezone.com/forums/am.asp?i=1143334. So I’m going to go off that for a while and will reincorporate it once or twice a week down the line as Brazil nuts. I’m positive the hair loss is not Iodine-related, as I have not developed other hypothyroid symptoms and feel great on iodine.

Juliebgood001

Thank you so much! I had no idea iodine was good for that. I just started taking kelp recently, along with selenium (but it looks like I should be taking tyrosine along with too, judging by this thread). I will do more research and see how much iodine I’m comfortable with – dropping a whole cup size is powerful motivation! Thank you for the head’s up. *Hugs*

Sean

WHOA!!!… Danger, Will Robinson…. Excess Iodine can initiate hashimoto’s symptoms… Autoimmune attack. This is very common. Keep the iodine dose under 500mg per day… And experiment gradually raising this. Dave has discussed this as well.

Haven’t heard of that method. I could see serpent is helping with some sinus issues but not all of them. The long-standing ones are oftentimes fungal source.

Mikegeorge333

You didn’t specifically mention the Bulletproof Vibe Whole Body Vibration Plate that you sell on UpGradedSelf.com. It sounds like you are working on something else, that’s better? Should I wait to purchase your new vibration product? Thanks.

Sean

Good question!……..

Dave Asprey

The new Bulletproof Vibe is up!

Josh Leeger

Dave, check out Exuberant Animal (www.exuberantanimal.com). Play and the play mindset are crucial factors in happiness and health, and make for enjoyable movement as well.

Dave Asprey

Interesting, thanks!

http://twitter.com/PranaPT Ann Wendel

Hi Dave,
Great article! I have also taken a long journey back to health after an autoimmune illness (AI) left me unable to walk more than a few blocks without terrible pain and fatigue. I was fortunate enough to stumble upon information regarding a gluten/grain/legume/sugar free lifestyle a few years ago, and it changed my life.
As a physical therapist, I now incorporate lifestyle counseling into my treatment plans with patients, especially those with AI. I know you mentioned Gray Cook, who is a PT, but I would also like to suggest to your readers that finding a good manual physical therapist can be a huge bonus to the overall plan you outlined above. The FMS is a very valuable tool for assessing movement, and it is often performed by personal trainers and strength coaches. The useful information obtained through FMS can be shared with a physical therapist, who can fully evaluate the client, and develop a treatment plan. Many clients need hands on manual therapy early in their treatment plan.
I recently wrote an article explaining how physical therapists can assist clients with chronic pain and AI http://bit.ly/NmOCZh
I am sharing it in the hopes that the information may help one of your readers.
Thanks for a great article,
Ann

Dave Asprey

Thank you Ann! You are correct that the knowledge you gain from fms is useful in many realms. I am working on a new electrical way to determine functional movement problems that I will announce soon.

Since a lot of studies correlate sitting with increased rate of mortality I’ve started trying to get myself used to sitting on a yoga ball. After 1-2 hours it sometimes gets annoying (back hurts slightly, exhausted kinda) but it does give my back no support so I think it helps my posture. I know the ideal is a standing desk but that’s a bit too annoying for me until I buy a mechanical desk that can switch from sitting/standing.

Anyway, any comments on using a yoga ball? Better than a chair right? I usually switch between both every few hours. I’m mostly worried about my posture at this point, maybe you have some elements of what you wrote about specifically for this. Not that my posture is terrible… but I do want unconsciously to always have a straight back when walking/talking in front of groups.

Dave Asprey

Thumbs up on the yoga ball. I’m not convinced we are meant to stand all day anymore than sit!

Katmajid

Would this electrical stimulation help in, say, learning to play an instrument?

Dave Asprey

By growing neural “bandwidth” through thicker myelin, yes.

Jeffreyp

I would love to know more about this. can anyone point me in the right direction?

TianRestrepo

Great Post.

Are you familiar with the RITM Scenar device and if so what are your thoughts on it?

Dave Asprey

It’s pretty far out there but some people I know and trust swear by it. Havent used it myself.

Zorica

Question regarding WBV plate. I know it goes up and down…could one replicate this manually by shaking as HARD AS POSSIBLE (like one leg at a time and it’s up and down motion). Can this approach effectiveness of the plate?

I am experimenting this on myself (started today). I think I will do it for 15 mins every day. I ‘feel’ like it has a benefit (do this for arms and legs). My torso feels like it contracts as well, which I’m sure is good (muscles used).

Dave Asprey

Yes you can. It’s hard for you to do it 30 times a second so you’re going to have to do it for a lot longer though. This is actually a move in some esoteric forms of yoga.

BulletproofTinMan

1 year later response but… You should get a mini trampoline, They have a similar to a WBV and no impact from jumping up and down on your foot

should one feel any sensation when using a CES? like a slight tapping on the location where the unit is applied..

Dave Asprey

I am running a huge experiment with a $15,000 stim unit right now. Research forthcoming. Will use this to my conference in mid-september.

http://www.garmaonhealth.com/ Joe

It’s confounding that w/o diligently practicing mobility exercises (such as advocated by mobilitywod that you reference), you have such flexibility.

You sure do puncture my belief system, Dave, like the proposition that saturating oneself w/ saturated fat (coconut oil and butter) in the morning coffee is healthy; nevertheless, I’m going to add Hydrolyzed Collagen Peptides and Serrapeptase to my long list of supplements and see what happens.

Keep on pushing the envelope.

-Joe

disqus_IBqzlbs6Kf

I had been taking a couple spoonfuls of top quality coconut oil daily but found I developed painful inflammation and new joint point throughout my body. After eliminating the, apparently devoid of Omega3 coconut oil, that problem went away.

http://www.garmaonhealth.com/ Joe

Well, the key thing is to get in touch w/ your body and act accordingly, cause there’s no one “solution” for every one.

I maybe incorrect with this assumption, but does taking Serrapeptase and Collagen Peptide at the same time negate each other if the serrapeptase breaks down protein molecules? They both have to be taken on empty stomachs so to use the two, would one have to be taken first thing in the morning and the other one at night?

Hi Dave, as an avid Bikram Yoga practitioner I’m highly interested as to why you do not recommend this style of yoga. Your feedback would be greatly appreciated, thanks!

Kyle Q.

According to what Dave wrote,I think it has to do with your muscles being so warm that you end up over stretching.

Rod

Hey Dave,

Do you know if it’s possible to dissolve chirriosis and fibrosis with
Serrapeptase?

http://twitter.com/stevesko Steve Ko

I lift weights three times a week with squat-to-stands, shoulder dislocations, and warm up sets to start off. I’ve had a knee problem since a rugby collision a few years ago and it’s gotten a lot better w/ squats below parallel, but i can tell there is a lot of scar tissue. Will try the serrapeptase and collagen to try to attack that and also to gain more mobility.

Drewv

Dave, you mention that you do NOT recommend bikram yoga. I am just wondering if you can give a brief explanation as to why. I am thinking about doing a 7 day detox and encorporating it into the plan to utilize the sweating pathway for detoxing in addition to the others. I will also be supplementing with bulletproof foods and supplements to assist the liver in this extravaganza.

Can you tell me if this one would be good to go with or if there is a better product you like?

Thanks!

AT

Hi Dave,
What would you consider a “normal sized cap” for the serrapeptase? I’ve seen 40,000 – 150,000iu, which is obviously quite a spread. Excited to try this and all the other supplements you recommend!

Dave Asprey

40k is normal. I use several of the 120k personally!

Laurel

I’m interested to know the specific supps you took for flexibility. I’ve never been flexible, even though Ive worked at it regularly since grade school.

Madeleine Fulton

Is “enteric coating” on most serrapeptase supplements (and other “veggie cap” supplements) a legitimate concern as a carcinogen?

fice

yea but they have an alternate now on amazon.

Matthew Cahn

What are your thoughts on the egoscue method?

robby

Can I skip the expensive collagen and just use bone stock? I have a weekly routine of making stock from chicken bones, I’m sure you’ll say beef bones are better. But either way would that be as good as the supplements?

Bradley Jadir

“Yoga; you definitely shouldn’t be into the vegetarian part” – lol obviously that would piss some one off… um why not? with proper whey, omega 3 and vitamins i reckon you can be as effective? Im a huge fan dave… your a real hero… but seriously i think you could go veg if you put your mind to it, you claim to have the same insight as 40 years of zen, but zen buddhism teaches abstinence from killing is needed for deep spiritual progress? have a whey shake, vits (especially b12) some omega 3, (you can get pure algae sources if your scared of linseed, but as you wont be consuming so much omega 6 anyway linseed should be fine,), a few organic eggs, creatine, modafinil, bulletproof coffee— i doubt you will notice any difference, in fact probably feel lighter and more energetic as you dont have to digest that steak, and you save yourself the pain of death once you realize we are all one, with all sentient life… go veg!

Joshua Barad

Dave, Why do you not support Bikram Yoga?

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